A. Squat snatch; 15 singles @80% 1rm; rest as needed bw sets
78# B. 1 1/4 back squat; , 6, 6, 6, 3, 3, 3; rest 3 min
80,85,90 100,105,110
+ 100 barbell russian step ups 45# 20" for time 8:30
Snatch work felt good. Thought I'd send some videos to see what you think. Was working on making contact today and setting up the same way every time. 11/4 squats felt strong today too...until the WOD, then I realized my legs were tired :). I enjoyed those Russian step ups though, fun to do something new. I did sets of 34,33,33. Surprisingly, I had a hard time with my upper back/neck getting tired from the bar more than my legs. Good time though :), thanks!
5 rounds + 7
Strict pull ups went fine. The first set of eccentric pull ups was really more of a 7-8 count so I went down in weight for the second. They were challenging, mostly the last little bit at the bottom before the hang. Neutral grip presses were hard but satisfying. I really like doing them with dumb bells because I feel like it's less strain on my neck. The WOD was okay. I really do love burpees. But I've been struggling with my double unders for awhile. My rope was slightly frayed and became majorly frayed after the first round so I switched to my roommate's rope which is pretty long for me. So I just bent my elbows and went with it. I got a few sets of 20 unbroken. Will keep practicing. Thanks!
B. Rear foot elevated DB split squats @2221; 8-10x4; rest 1 min bw legs
20 x 10 25 x 8 25 x 8 25 x 8
C. Snatch grip OH reverse lunges; 16 continuous alt'ing steps x4; rest 2 min 33, 53, 53, 53
+
21-15-9
DB thrusters 30#
box jumps 20"
6:06
I was really happy with my complex max because it felt very strong. I think my front squat is much improved. The split squats were harder with the tempo and again, felt more difficult for the right leg. The lunges were fine on the legs but hard on my wrists. I stayed kinda light because my right wrist has been irritated this week. I have been wearing my wrist wraps too. The WOD...wow. Kinda without words...maybe that's being a little dramatic. But I couldn't believe how much more difficult 30# DB thrusters were than 65# barbell thrusters. Squating it was fine, but they fried my shoulders. I had to stop at 17/21 because I failed! I split the 15 into 7, 4, 4, and the 9 into 5, 4. My shoulders are definitely sore today. Thanks!
A. Single leg barbell deadlifts (film these and increase weight from
last week); 6-8x5; rest 90 seconds bw legs
65 x 8 70 x 6 70 x 8 75 x 6 75 x 6
B. TnG hang power clean; 5 on the min for 10 min (moderate effort)
73, 83, 83, 88, 88 88, 88, 88, 93, 98
+
Row 500m @70%
2:28
rest 2 min
Row 500m @80%
2:12
rest 4 min
Row 500m @90%
2:00
rest 6 min
Row 500m @100%
1:56
Single leg dead lifts were again MUCH harder on the right leg. My right hip/butt got very annoyed, like tight muscle. I stretched a lot after and feel fine. But my left leg feels so much stronger and easier to balance on too. The weight felt light on the left. TNG hang power cleans were fun. Not too much cardio wise and I felt like I started way to light so kept adding weight. Rowing felt good. I wanted faster on my 100% but whatever :). I think I was trying so hard I lost my form and just started trying to go rapid fire instead of strong pulls. Also, after the fact, I think I did more 60, 70, 95, 100% :). Thanks!
A. Weighted eccentric only pull ups @21A0; 2-3x5; rest 2 min 26 x 3 35 x 3 40 x 3 42.5 x 2 37.5 x 2 B1. 15 burpees AFAP x5; rest 30 seconds
49,55,48,53,52 B2. 10 kipping pull ups for time x5; rest 2 min
19, 19, 18, 21, 18 C. Bent over barbell rows; 8-10x5; rest 2 min
63 x 10 68 x 10 73 x 8 73 x 8 73 x 8 D. Strict toes to bar; amrap unbroken x6; rest 90 seconds 6, 4, 5, 3, 4, 4
Eccentric pull-ups: I went down on wt so that I was able to hold at the bottom without dropping. They felt a lot more controlled this week. Burpees were fine, figuring out what slows me down. Kipping pull-ups still feel off. I have a new bar but no where to install it yet, hoping it helps. Barbell rows I enjoy. The last couple reps were a struggle. Struck toes to bar is mostly tough on my hands and shoulders. It's hard to keep my lats engaged. Thanks!
A. Squat snatch; 1 rep on the 30 seconds for 30 reps @72% 1rm
63# 1 1/4 back squat; 10, 10, 8, 8, 6, 6; rest 3 min
65,70,75,75,80,80 + 4 rounds for time: 20 DB walking lunges 20#/hand 10 ball slams (aggressively as possible thrown into the ground, not for quick turnover) 4:50 Snatch felt good. Great practice, a little winded but not much. Still felt relatively light. Squats were hard but satisfying. I really made myself go low. And the last couple reps were wicked tough on each set. Right leg got super tight again. It even cramped in the hip flexors on the very last rep. The WOD was fun. Legs were already spent from the beginning but I just went as fast as I could unbroken. So glad you told me to rest up. My cold is pretty much gone and I feel so much better and strong...and motivated. Oh yeah, and my sand bags, 30# slamball, and rings came today! Thanks!
A. Single leg barbell deadlifts (film these); 6-8x5; rest 90 seconds bw legs
53 x 8 58 x 8 63 x 8 68 x 6 68 x 6
B. TnG deadlift; 5 on the min for 10 min (start moderate and build so
last two sets are heavy)
123 123 133 133 143 143 153 153 163 163
+
For time:
100 Db power snatch 40# (alt arm per rep)
12:30
Single leg dead lifts were a fun new task. Tough on balance. I also really noticed that it was harder on my right than my left. My right hip/butt/piriformis area would just burn and get tight, the left side felt strong. Balance was better on the left too. TnG deadlifts got really heavy the last 2 sets. Again, a little strain in the right hip area, nothing sharp or painful though. It's always way more inflexible when I stretch too. I LOVED the 100 DB snatches! I cannot tell you what a learning experience it was. Such a revelation really :). Here's how it went: the first 20 felt heavy and I was seriously considering going down in weight because I couldn't imagine making it to 100. But I didn't, just kept plucking away and trying to use my hips more. Somewhere around 40 I was starting to figure out how to dip under it, like a power snatch vs. a muscle snatch. And by 60 I had that down. And honestly, after that, it felt like the weight was getting lighter! I had a few that I just pulled wrong that were tough but for the most part it felt good toward the end and like I really improved, figured out some efficiencies. It was fun, thanks!
